Summer, Meet Fall. A Smoothie.

all you need (besides love):

1-2 fat mangos


1-2 cups organic grapes

1 teaspoon ground sage

1 teaspoon cinnamon or pumpkin pie spice (cinnamon, nutmeg, ginger, clove)

1/2 teaspoon cayenne pepper

1-2 teaspoons  turmeric powder

3-6 stalks of kale

2-4 tablespoons coconut oil

all you do (besides be love):

1. add all the above into a blender.
   
2. blend on high speed
   
3. devour!

all the goodness is made up of:

as you perform step 3 above, know that while tasting delicious, this summer fall mash-up is full of goodness.

mangoes:
loaded with potassium,  vitamin B6, A, C, and E. includes beta and alpha carotene, pre-biotic fiber. protects against breast, colon, and prostrate cancer.

grapes:
storehouse of numerous health promoting phyto-nutrients such as poly-phenolic antioxidants, vitamins A, C and K, and minerals.

kale:
provides rich nutrition ingredients that offer protection from vitamin A deficiency, osteoporosis, iron deficiency anemia, and believed to protect from cardiovascular diseases and, colon and prostate cancers.full of vitamins K and A, as well as TONS of antioxidants and iron.

sage:
rich source of minerals like potassium, zinc, calcium, iron, manganese, copper, and magnesium.

cinnamon:known to have anti-oxidant, anti-diabetic, anti-septic, local anesthetic, anti-inflammatory, rubefacient (warming and soothing), carminative and anti-flatulent properties. Cinnamon has highest anti-oxidant strength of all the food sources in nature. it also comes full loaded with a variety of essential oils.


cayenne pepper:
full of vitamin B group, C and A, with high levels of essential minerals and potassium.

turmeric:just a few grams of turmeric per day either in the form of powder, crushed root or fresh roots can provide enough nutrients to help you keep away from anemia, neuritis, memory disorders and offers protection against cancers, infectious diseases, high blood pressure and strokes.

Let me know how yours turns out (so i can come over)!

source: yogitimes

Fall into Yoga

I have something I need to share with you.

Recently, I went to Mt. Madonna Center and participated in a one week yoga teacher training immersion. This week immersion is followed by a selection of 4 day weekends.One of which is this weekend.

During this one week immersion I learned more than I ever thought I could about the yoga sutras, ancient purification techniques, proper asana poses, anatomy, meditation, sanskrit, yoga theory, MYSELF, other people, Hanuman the monkey god, Hinduism--- you get the point.

In this one week time period, I did asana (physical yoga postures) for an average of 3.5 hours a day. Multiply that by 7 and you have 24 hours of yoga. Did I mention this was all in just a week? What a groove right?

But that's not my confession.

My confession is that, since that amazing experience--- I haven't meditated (in the traditional sit straight up and concentrate sense) or practiced yoga. I have not even stepped foot at Ayuh studio. That is almost 2 weeks without any yoga in my life.

I just get so busy.
Too busy for the very thing that sustains me and gives me bliss.

Then today I met up with one of my favorite yogini's (Mi-An). Hanging out is something we have not been able to do in more than a month. Because of me.

I just get so busy.
Too busy for my favorite friends.

We met outside Ayuh studio so we could take just one car. Our plan was shopping, health food store stop, and then yoga. By the time we got to the health food store, we had talked ourselves out of yoga. Even though the next portion of my YTT is this weekend.

Oh the shame, when all my fellow YTT students hear that I failed to keep up my personal practice.
Oh how my entire body is yearning for my dose of bliss.
Oh how I'm just too busy. Too tired. Overwhelmed. Burnt out.

As we neared Ayuh studio  to drop her off at her car, I saw the studio. Then through the window, I saw one of my favorite teachers (Sparkle). I felt a sense of something...

My friend and I both looked at each other. How silly to be so close and already dressed for the occasion and not actually participate in the act.

"Maybe we could just go in and say hi...", I meekly said.

"Maybe we should just practice and think about how amazing we will feel", my friend said.

I parked the car, and we got our mats out. My heart fluttered.

As we walked into Ayuh studio, my body began to melt.

When I laid my mat down for the first time in so many days, a knowing overcame me. That sense I had felt moments before, was that of coming home. It flooded me.

I looked around and saw so many of the familiar yogi faces. There was no need to be busy. No need to be judged or judgmental.

As the practice began, my body and soul just fell into yoga. It became my thoughts, my emotions, my words, my postures, and my breath. I was yoga. And I was home.

When the practice was over, and our teacher said her ending prayer and Namaste, my eyes watered with such immense gratefulness.

In an effort to celebrate this beautiful season, grab your mat, take your favorite yogi by the hand, head to Ayuh studio, and let's all

                     fall
                                            into
                                                          yoga.

ओम् तत् सत्
Hari Om Tat Sat!
The Supreme Being is the Absolute Truth

What's Your Yoga?

I'm constantly telling people off the street to do yoga. Just ONCE! I say. Sometimes I get an Amen!, other times I get the stink eye.

Example:

My new neighbor was walking past my house the other day when I was getting out of the car. We hadn't formally met yet, and our first conversation went something like this:

Me: Hidey Ho Neighbor!
Neighbor: Hidey Ho! (laughing)
Me: Nice walk?
Neighbor: My neck sure does hurt from [insert injury]. Thought I'd get some fresh air.
Me: You should really try yoga.
Neighbor: ::blank stare::

In less comical situations, questions do come up on the different styles and types of classes to take, when presented with my DO YOGA RIGHT NOW! conversations.

If you are one of me and want to spread the Yoga Bliss all around the world (I know you are out there), or are on the other end of the spreading-the-yoga-love-fever, I came across this aesthetically pleasing and gloriously informative What's Your Yoga? quiz from the wonderful blog of Alison Hinks (yoga teacher and artist based in Durham, NC). 

If the link doesnt work, click here to find your yoga!

I took this quiz 5 times (because it was fun!) and have decided that second by second, on any given day--- all of yoga is for me. And you too.

Share your quiz results below! 

(Mad props to Alison Hinks for letting me share! Can't wait to read more of you.)

Yoga Studio Ettiquette 101

No one likes walking on eggshells, and for some new (or old) to yoga, the inner circle of yoga etiquette may deem somewhat of a mystery.

Here are some basics to make your yoga journey a little less.... crunchy. But the biggest unspoken rule to live by on your yoga journey--- don't take any of the other rules too seriously!


1. Try to show up at least 15 minutes before class. 
Use this time to stretch, practice your favorite poses, meditate, get still. If you do show up late, don't enter the class if you are more than 10-15 minutes late, and try to be as stealthy as possible (if you want to be extra considerate-- wait until after the om-start poses to enter late).

This is also a good time to catch up or introduce yourself to your teacher. Let them know your practice level and if you have any injuries or concerns.


2. Leave your shoes at the door and park your belongings in the back.
Yoga is usually practiced barefoot or with yogi socks. It is considered disrespectful as well as unhygienic to wear shoes in the practice space. Please leave your shoes in the designated areas in the front lobby or store them with your personal belongings in the back dressing/shower rooms.  This keeps the front area from looking like some teenage mutant's bedroom rather than a relaxing sacred space.

3. There is no place for cell phones in class. 
Always be sure to leave your phone out of practice space. Keep your phone stored with your belongings (see above) or in your car.  As an added consideration, turn your phone on silent so it doesn't make accent noises to those outside the class space. This is a sign of respect for the practice, for the studio, and for your fellow yogis.

4. Keep your voice low. 
While you are waiting for class to start, whether in the lobby or class space, its perfectly fine to say hi or catch up with your neighbor, but not at the expense of your fellow yogi's who require quiet.
 
After class you are expected to feel completely blissed out. Getting chirpy is something I can't help. (I'm always sharing the love). But its important to keep it toned down, as some yogi's may be in a quiet blissful splendor. And who want's to be a bliss-kill?

5. Sign In!
Always remember to sign or check in before joining class. Its important for a number of reasons (mostly for studio purposes). 

6. Keep Variations Appropriate.
We are all at different levels of our practice and our bodies all have different capabilities given our yoga background, injuries, personal space in time, etc. Be aware of the class level you are taking and try to take cues from the teacher. It can be considered disrespectful if you ignore the pose prompts and go into your own sequence. After all-- you are in class to be a part of collective flow.

This of course doesn't mean you should fend off your need to extend your practice. Just keep it aligned with the flow of the class.

7. Be Aware of the Mat
I don't know about you, but my mat is my island. Recently I went to Cyprus for a month, and I didn't care what it took--- I made sure to stuff my mat in my already over-packed suitcase.

 As best you can, try to avoid stepping on anyone else's mat, unless you get permission from the person first. Sometimes in really packed classes it can be unavoidable, so its nice to acknowledge and make a  friendly gesture their way to avoid misinterpretation.

And just to be nice and hygienic to yourself and others-- keep you mat clean. Not even the worst of us want to be smelling some stinky mat when your face down in Uttanasana!

8. Be Love, Be Non-Attached 
Be in love with the process. Some poses take YEARS. Some poses take just that first time. Some poses make your mind freak out. Create an intention and work your practice with aloof patience and mindful compassion and acceptance of yourself and others. Lighten Up. Laugh.

Yoga is non-competitive with others and most importantly-- with yourself.  Never push yourself beyond your limitations where you could injure yourself.

9. Rubberneckers beware!
Many times I find myself gawking secretly at my yogis next to me. There is nothing like seeing a graceful pose with that perfect alignment or that seamless transition into a pose you haven't managed to get to yet. It can be inspiring and I am often times full of admiration. Don't tell anyone, but there are even moments when I have no choice when I am confused about what pose has been called out by the instructor.

What I am saying is that it is natural. It happens. We all do it. 

Sometimes though, it can lead to judgment. Be mindful of this. Your practice, although when in a class is a collective effort, is yours and yours alone. By being present and focused on yourself, there is little room for any need to watch what your neighbor is doing.


10. Don't Skip Savasana! 
This is, by far, the most important pose of your practice. Not to mention the most rewarding. If you have to leave class early, make sure you do a quick Savasana before taking off. Try to let your teacher know your time restraints ahead of time (see #1). Also be considerate of those entering into the deep around you by rolling up your mat like a ninja and making a gracefully quiet exit.

Add your own yoga practice rules (or considerate opinions) below.

Summertime Yoga

Spending one month away from the studio traveling to Cyprus, and my entire entity is craving the familiar faces of my yoga community!

While I was gone, I did have the opportunity to do yoga on the beach. Every Tuesday mornings Vinyasa Yoga Studio in Limassol, Cyprus holds free classes at Guaba Beach bar. I ventured to class not knowing what to expect, and I was more than blissed out by the time class was over.

Not only was Paris (the instructor and owner of Vinyasa Yoga Studio) really helpful and inspiring, the class was taught in half Greek and English. What a touch of soul for me, being both!

Breathing in with the waves of the Mediterranean sea was spectacular. I do have to admit that my hour long practice seemed to fly by and lying in Savasana while smelling the salt water breeze and hearing the waves crash against the shore, was one of the most blissful moments of my yoga journey.

It's summer time! Get your mat and go outside! Next time you go to the park for a picnic or the beach for some sun--- don't forget to bring your yoga with you.

Wouldn't if be great if Ayuh Yoga had our own little outdoor yoga outing?

If you could do yoga outside, anywhere in the world, where would it be?

Share your thoughts below!

Keeping it Real Hot Yoga

Hot Yoga is a set sequence of yoga postures performed in a heated environment of about 100 degrees or more. The high room temperature allows for increased stretching and flexibility. It also means you will sweat like crazy AND burn off  lots of calories. Hot Yoga is also a great way to tone and lose weight.

 

Because of the hot temperatures, it is essential that you are aware of some basic guidelines to keep yourself safe from dehydration, focused, and to ensure you get the most of out of your practice.

1. Acclimate and Modify. 

If you're new to hot yoga or if you're returning after a break from it, give your body time to adjust. If you are feeling like you need a rest, DO IT. A simple break into Childs or Corpse pose is the ticket if you start to feel dizzy, tired, weak, or uncomfortable. 

Too many times I know I have felt awkward getting out of sync with the rest of the class to break. I have been afraid of ruining the "vibe" of the class. But if everyone is focused on their practice, they won't take notice of you listening to your body. A true yogini listens to what their body tells them over what they THINK the rest of the class will think.

* Please note that extreme dizziness, headache, nausea, confusion, vomiting, cramps, fatigue, weakness, and vision disturbances are cause for immediate concern. Please let your teacher know immediately if you require medical attention.

2. Water, Paani, Agua, Nero, Tubig, Mizu, Shouei.  

However you say it, water is a critical element to Hot Yoga practice. It is recommended that you drink at least 16oz of water 2 hours PRIOR to class.  You should also be sure to drink up after class as well. 

No matter what you have been told, you should always feel comfortable drinking throughout class if your body needs it. However, do be mindful of your mind telling you to take that break during class so as to distract your focus.

 

3. Bring Your Hot Yoga Kit

You should always come prepared for class. Always show up a few minutes early to grap your spot in the room and get acclimated to the heat.  

Always be sure to bring the following items:

• Water bottle
• Mat
  
• Towel for your mat and/or to wipe loads of sweat off your face
• Change of clothes to wear out the studio (your yoga clothes will be drenched!)

4. Grin and Bare It.

In Hot Yoga, wearing less is more. One of the obvious side effect (and benefit) of Hot Yoga is sweating. It is the body's primary defense against overheating, and bare skin enables your body to release heat more easily. 

Shorts and bare minimum shirts are recommended. It is totally appropriate to wear just your sports bra (ladies!) and skip the shirt altogether (men). Do not wear sweatpants and long sleeve shirts to Hot Yoga.

Keep in mind that due to excessive sweating, your clothes will get wet (and possibly see through if not the right material or color).

If you are feeling a bit too bare aware, keep in mind that after the first few minutes of class, no one will be able to see you with all the sweat dripping down their faces.

4.  Get the Docs Approval

Medical conditions such as diabetes, pregnancy, cardiovascular disease, respiratory disease, eating disorders, sleep deprivation, a history of heat-related illness, and being overweight may increase the risk of developing a heat-related illness. If you are taking certain medications you should speak with your doctor prior to practicing hot yoga as they can interfere with the body's heat regulation system and shouldn't be used during any hot yoga practice.

Navigating Self through Compassion

How do we stop judging and evaluating ourselves on a daily basis? 

For thousands of years many of our ancestors practiced self-compassion. We so often hear and even practice compassion for others but often ignore compassion for self. 

Surprisingly and sadly, research has discovered that people who rank high in offering compassion to others often rank low in self-compassion. By continually self-judging and self-criticizing while trying to be helpful and kind to others, we create the opposite of inter-connectedness, oneness and universal love. This may lead to the feeling of isolation and separation. 

Compassion requires the ability to notice or recognize suffering in someone else followed by a feeling of kindness, tenderness and desire to support the person suffering and at last recognizing our shared human experience--our common humanity. Finally, self-compassion requires the same mindful qualities of compassion but directed to self. 

We begin to practice and reinforce our ability to bring awareness to our own suffering. Instead of overlooking our suffering, we start to acknowledge that we are suffering, without judgment, blame or criticism. 

From here we can offer ourselves kindness, awareness, warmth and supportive care along with our inner-knowing that no person is perfect—we all face imperfection as part of the human condition. 

One practice suggested by researcher and teacher, Kristin Neff, is to develop your own self- compassion mantra which covers each quality of compassion such as, “Suffering is part of life, everyone feels this way sometimes and this is part of being human.” 

By cultivating a practice of self-compassion we offer ourselves and others overall well-being, presence, mindfulness, inter-connection with all beings and the power to transform states of mind that are not in alignment with our purpose in any particular moment. 

--- Written by Shannon Valle, Yoga Instructor at Ayuh Yoga. She teaches Hatha on W/F @ 9-10am and Sunday 10:30-11:45am, Gentle/Yin on T/Th @ 6:30-7:30pm, and Kids on Wed at 4:15-4:55pm and Sunday at 12-12:45pm.

Mighty Mantras

Over the past weekend I had the opportunity to attend a weekend long yoga workshop. This 2 day training consisted of an entire afternoon spent on the use of affirmations, intentions, and mantras.

As part of this learning process, we all had to pick a personal mantra/affirmation and write it on a piece of paper. Some of my fellow yoginis came up with one quickly, others took some time to think about it.

 When we were all ready, we placed our mantras on the floor, at the top of our mats.

My mantra: I breathe in love.

Then we did a 30 minute practice.

And it was... WOW.

I have done practices where a teacher has started us off by setting an intention. I have pushed my way through some gruesome Utkatasana (chair pose) by chanting some good old motivational affirmations (just a few more breaths, you are strong enough!, this is the most comfy chair- ever!). 

But I have never used a visual mantra with my practice. In this exercise, with each inhale I repeated my mantra. With each face to the top of my mat, I saw my mantra.

The result was breathtaking. I finished the short practice with such an exhilaration. I was connected like never before to the universe. the room. my mat. my self.

And guess what?

I WAS love!

Using a mantra and visually seeing it with each movement during yoga can really expand and enhance your practice.

Here are some guidelines for creating or using mantras during your practice (and life!):

• Make your mantra a statement of a positive effect, result, or of a future event that you would like to achieve.  
• Word it in the present tense using positive verbiage and wordage.  
• Create patterns of repetition in saying your mantra out loud many times during your practice, daily, or weekly. 
• Use a creative visual of your mantra to lock in the effects of the affirmation in your mind and your body.
• Be open (and amazed) to feel the vibrancy and the expansion of that affirmation. 

What are some of the mantras you use during practice or daily life?

 

Contraindications, Say What?

Every now and then in a yoga class or workshop you hear the term "contraindication". Usually, its a term that is briefly voiced in instruction, either at the start of a class or when being introduced to a pose. For me, it seems like the word is mentioned so quickly that by the time you wrap your head around what it might mean, it has already disappeared from the practice.

What is all the fuss about?

For starters, a contraindication is a condition that you may have (health, physical state, location), which makes a specific yoga posture (asana) or breathing method (pranayama) inadvisable, because it puts you at risk.

Easy and Simple Example?
Contraindication:  Pregnancy
Modification: Avoid poses that require you to lie on your belly.

Avoiding a specific asana or pranayama can be a bit challenging if you aren't aware of the possible contraindications. More often than not, there are certain modifications to an asana or pranayama that you can do for a contraindication.

Basic Contraindications

The following is a general list of common contraindications:

• pregnancy
• recent surgery (particularly involving knees, hips, spine, or internal organs)
• wrist difficulties or any joint conditions
• glaucoma or any eye disease
• spinal difficulty
• blood pressure
• heart concerns

Keep in mind, this list is general. Other contraindications could include medications or location (some poses you should not do in high heels or on a jet ski).

Some Basic Modifications and Avoidances

 

Contraindication: Lower back pain

Modifications/Avoidances: Modifying forward bends by keeping back straight instead of rounding the back. 

Contraindication: Menstruation

Modifications/Avoidances: It is suggested that inversions (such as headstand and shoulderstand) and backbends be avoided.

Contraindication: High blood pressure 

Modifications/Avoidances: Avoid poses that invert the head below the level of the heart.

Do the Research

Do the research about any possible contraindications prior to your practice. Let your teacher know if you have a medical condition.

• The Yoga Journal website has a great page for knowing more contraindications:
  Yoga Poses for Contraindication

• A great source for learning more about appropriate modification for specific contraindications:
  B.K.S. Iyengar’s large volume Yoga: The Path to Holistic Health

It's Your Yoga

Yoga, of every form, was designed to enhance every aspect of good health. Don’t let that occasional brief moment where the word contraindication is brought up in practice be the only time you are aware of it.

A good rule of yoga thumb: Never force a posture to happen, but compassionately find the place where resistance comes and breath can flow within a position. Always allow a pose to open, instead of forcing through resistance. 

It's your yoga. Ultimately its your own responsibility to be knowledgeable enough to be safe practicing it.

Yogi Questions, Guru Answers: How can one enhance the experience/practice of Savasana?

A little over a week ago, I introduced a new series Yogi Questions, Guru Answers that answer some easy or difficult, and common or unique questions relating to anything and everything yoga, health, the studio, life... (you get the hint), by some of your favorite yoga instructors from the studio.

One of us submitted the question:

What are some ways to enhance the experience/practice of Savasana?

I asked a collection of available Ayuh Yoga Teachers this very question. Check out their insight!

"Spend the time preparing for Savasana. Make sure you feel straight, aligned and neutral; that you feel warm and comfortable. Once you rest in Savasana, moving or twitching brings you out of the stillness you seek in this pose. The mind is hard to still, so it's helpful to focus the mind on the body.

Allow the body release the tension, let go of the effort, feel the melting of the body into the floor, notice the breath move through the body-not just in your nose, throat or chest, but from the fingertips to the toes."

------------ Lynn Kaylor   (Hatha Yoga, Monday, 9am-10am)


 "Some say that Savasana is the hardest pose to relax in. Savasana is profound because it brings up the latent impressions buried within the subconscious mind, similar to a dream state. The conscious mind is unnecessary and has the rare opportunity to relax while remaining awake. Magically thoughts and memories can surface that haven't been acknowledged for many years.

The best way to enhance the practice is to make sure the body can relax, whether it be under a blanket, with an eyebag (great choice), supporting what ever is distracting from the experience (low back/neck/hands/feet/etc). And just trying to get out of the way of the practice; Facing the subconscious mind without reaction.

In 'Light on Yoga' by BKS Iyengar he says that Savasana should be practiced for 15-20 minutes. If it's hard to stay still for that long just try to build up gradually. It's better to practice regularly because the physical body enjoys rhythm whether it be eating, sleeping or practicing savasana. Remember: There is only practice, practice is perfect, and perfect is life."

------ Sparkle Thornton (Ashtanga Vinyasa & Core Strengthening, Mondays and Wednesdays, 5-6pm  & 6:30-7:30pm)

 "Surrender yourself completely to relaxation. Savasana (corpse pose) is about doing nothing. At first this may mean taking deep breaths and letting go of the layers of tension with each exhalation gradually dropping deeper into a state of deep relaxation similar to dreamless sleep, beyond the control of the mind or worldly affairs of existence.

Practice Savasana each day before you go to bed and when you wake up in the morning and this practice of letting go becomes more effective in your yoga class. Recognize that doing nothing is more important than always doing. If you cannot learn to relax completely, you are torturing yourself constantly.

Have patience, doing nothing is harder for many of us to really learn than climbing a mountain because there is no effort involved. Tell yourself, "This is my birthright, to feel happy and blissful in existence." Give yourself permission to truly let go.  Stop trying, simply stop efforting, surrender yourself.

Be at peace with your monkey mind. Stop trying to control everything. Listen to your breath. Feel the belly rise and fall with each breath. Think positive thoughts for yourself and everyone the room and everyone in your life.

Understand that Savasana is the most important yoga posture. It's where the healing begins. The more you practice, the more you benefit. Practice makes perfect.

Love yourself. Forgive yourself for holding onto pain/suffering. Repeat a sacred mantra such as Om or anything you believe in.The list is endless."

----------- Brian Reed (Hot Yoga | Monday & Wednesday | 6:15-7:45pm & 8pm-9:30, Hot Yoga | Tuesdays | 8-9:30pm, Power Yoga | Tuesdays | 6-7:30pm

Want to get your yogini questions answered? Tell me!

Here is How it Works: 

1. Submit a question you want answers to via my email here.
Note: Be sure to include the subject line: Yogi Questions Guru Answers

2. I will pose your question to a selection of available instructors at the studio.

3. Not only will I get those questions answered, i will get you a series of answers from a handful of available instructors at the studio!

4. End result? An entire post to fill your head with a variety of guru knowledge and responses!

Send me your questions and lets get this yogi party started......

Namaste!

A Little Shout Out to Spring

Spring is the season of awakening. Take some time out and look around! Nature is alive with blossoms, green trees, singing birds, buzzing bees, consistent visits from the sun, and smiling faces. 

Following the shorter, darker days of winter, and heavier foods, the exhilarating energy of spring brings cravings for freshness, cleansing, and rejuvenation. Even the local produce available is stocked with fruits and vegetables full of vibrant colors just asking to be eaten! Have you seen the farmers market lately?

This time of year is the body’s natural time for cleansing and detoxification. A spring detox revives your energy, brightens our complexion, and strengthens our immune systems while helping us lose all that excess winter weight and eliminate toxins. Who wants any of that hanging around?

• Give your body a break by eating less.
• Avoid heavy, rich foods that are hard to digest.
•  Cook with spices like coriander, fennel, cumin, and turmeric to enhance digestion and brighten your skin.
• Cut out coffee and add in more cleansing teas, such as ginger or clove.
•  Increase the amount of wholesome spring veggies in your diet
• Hydrate with water and flush out toxins. (Tip: Squeeze an entire lemon to a glass of water first thing in the morning to  cleanse your liver, kidneys, and colon.)

Nothing makes a good detox more fun than making a smoothie or juicing some fruits and veggies. Here are a couple recipes to help you kick start your spring detox:

Peach Berry Cocktail

 2 peaches, cut in half, seeds removed

1 orange, peeled with a vegetable peeler keeping as much pith on as possible

1/2 cup blueberries, raspberries, or cherries, pitted

Push fruit through the juicer.  Then add 1/2 cup purified water to dilute.

Cleansing Spring Smoothie

8 oz. coconut water
4 oz. filtered water
1 tsp. organic extra virgin coconut oil
1 Tbsp. organic flax seeds, ground
2 Tbsp. raw psyllium husk flakes (found at Whole Foods or supplement stores)
1 c. frozen organic raspberries
½ c. frozen organic blueberries
1 scoop green powder (Amazing Grass is a good one!)
½ c. organic frozen spinach
1 scoop organic brown rice protein powder

Blend all ingredients. Add water to achieve desired consistency.

Moments of Wisdom: Storytelling

Yoga reminds us that we live life simultaneously on many levels. The true essence of yoga is to find our own unity within our multi-dimensionality.

Every sound, sensation, light, flavor, and aroma we ingest from our environments influences our body and mind. And although our body appears to be stable, it is in a constant metamorphosis.

The stories unfolding in our personal lives and those around us, are perennial stories.

You are a living breathing story. Become aware of the stories you tell about yourself and your world. Even in dynamic activity, retain silence and centered awareness by practicing yoga every day.

Participate consciously in the writing of the next chapter of your life.

(Source:  The 7 Spiritual Laws of Yoga, Deepak Chopra)

Balancing Act

Wake up. Make breakfast. Make lunches. Get ready. Drop kids off. Traffic. Get to work. Phones Ringing. Chitter chatter of the day. Chitter chatter of the mind. Leave work. Pick kids up. Get home. Make dinner. Chores. Homework. Bedtimes. Chitter chatter of TV.

Sound familiar? (I know I am not the only one who struggles to stay balanced while playing the balancing act of life.)

Enter yoga.

Yoga works on the entire being, not just the physical body. The being comprises the physical body, emotional body (mind), and the energetic body (spirit).

If we can all find an hour a few times a week to practice yoga, amidst our crazy hectic daily lives, the benefits are endless. 

To start with:

• balances the nervous system which in turn makes us feel calm and helps you deal with stress a LOT better
• improves cardiovascular efficiency- for all those hoops you constantly jump through
• improves and regulates the digestive system- key to maintaining healthy weight and appetite
• weight loss
• increases strength, flexibility and mobility- this makes for better juggling of all the surprises life throws at you
• increases balance and co-ordination- bring it on tight rope!
• increases energy levels
• improves sleep- so long to counting sheep
• improves immune system- skip the next cold or flu swarm
• improves concentration and memory- i remember that!
• improves self image and overall sense of well being- show me someone who doesn’t want more of that!

The short version? Yoga calms the hectic mind, clears out the clutter of our thoughts, and makes us feel AMAZING, no matter what is going on in our lives. 

The even shorter version? Yoga = Balance

8 Limbs of Yoga: The Basics

Yoga as most of us are familiar,  involves asanas, or postures. For many, this one element of true yoga is enough. We make the effort to practice consistently, for whatever reasons (as Brian would say, any reason is a good reason to practice yoga!), and then we continue through our day feeling energized, healthy, happy, balanced, and proud of our posture. 

For others, the physical practice of yoga is just the tip of the iceberg. According to The Yoga Sutra of Patanjali, a fundamental guide for living with a cultivated body, mind, and spiritual awareness, there are 8 limbs to yoga. This ancient text was written in India between 200 B.C and 200 A.D. by the super cool ancient and revered physician, Pantajali.

These 8 limbs of yoga, or ashtanga (ashta= eight and anga=limb) yoga (to unite) are intertwined with each other like branches of a tree. 

The Basics:

1. Yama:
In a nutshell: Guidelines of how we morally interact with each other

• Ahimsa: Nonviolence
• Satya: Truthfulness
• Asteya: Nonstealing
• Brahmacharya: Nonlust
• Aparigraha: Noncovetesness 

2. Niyama:
In a nutshell: Guidelines of how we morally interact with ourselves.

• Saucha: Cleanliness
• Santosa: Contentment
• Tapas: Sustained practice
• Svadhyaya: Self study
• Isvara pranidhana: Surrender to God

3. Asana:
In a nutshell: Practice of yoga postures.

4. Pranayama:

In a nutshell: Practice of breathing exercises.

5. Pratyahara:
In a nutshell: Practice of bringing the awareness to reside deep within oneself

6. Dharana:

In a nutshell: Concentration of the mind free of external (noises) or internal (useless thoughts) distractions.

7. Dhyana:

In a nutshell: Meditation.

8. Samadhi:

In a nutshell: Bliss. Aka: enlightenment.

At this point, even I am a little overwhelmed. But don’t worry. By the time you have a chance to wrap your head around all this, I’ll be discussing each of these (really interesting) branches of yoga individually, and how to easily incorporate them into your daily lives (if you decide to).

 
Namaste!

Yogi Questions, Guru Answers (a new series)

As part of the renewed efforts to generate quality, fun, and interesting blog posts to all of you, I am happy to introduce a new post series.

Remember that one time during practice or a long drive, when you asked yourself,

"How many types of different breathing methods are there?"

or

"Is it rude to ask questions during practice?"

or while we are at it, what about this one:

"What can I do to enjoy Shavasana more?"


How cool would it be to get answers directly from your favorite yoga instructors at Ayuh Yoga?

 The Yogi Questions, Guru Answers series will be a collection of blog posts that answer some easy or difficult, and common or unique questions relating to anything and everything yoga, health, the studio, life... (you get the hint).

The best part? You run the flow.

Here is How it Works: 

1. Submit a question you want answers to via my email here.
Note: Be sure to include the subject line: Yogi Questions Guru Answers

2. I will pose your question to a selection of available instructors at the studio.

3. Not only will I get those questions answered, i will get you a series of answers from a handful of available instructors at the studio!

4. End result? An entire post to fill your head with a variety of guru knowledge and responses!

Send me your questions and lets get this yogi party started......

Namaste!

Spring Yoga Playlist: #1: Spirited and Folky

 For those of us who have had the opportunity to experience one of Sparkle's amazing Ashtanga or Core yoga classes here at Ayuh Yoga, knows that this experience is enhanced even further by the eclectic array of music she chooses to accompany us through each hour of blissful practice.


After every class, I just want to go home and download every single song she plays! Sparkle was nice enough to share her playlist for us.


Spirited and Folky Playlist:

1. "Reveling" - Ani DiFranco

2. "Journey in Satchidananda" - Alice Coltrane

3. "Nova" - Amon Tobin

4. "Natureland" - Amon Tobin

5. "Easy Muffin" - Amon Tobin

6. "Train Underwater" - Bright Eyes

7. "Skeleton Crew" - Kovacs and the Polar Bear

8. "Sometimes (I wish)" - City & Colour

9. "Sam Malone" - City & Colour

10. "Lua" - Bright Eyes

11. "Ruth" - Kovacs and the Polar Bear

12. "Heart Sewin" - Kovacs and the Polar Bear


Thanks for sharing Sparkle! For the rest of us: download like a yogi!

Vegan!

Vielka here.

I was doing our grocery shopping at Whole Foods yesterday. We usually alternate between grocery stores so that I can get my vegan items and not get bored. I was a pretty dedicated vegan a while back but after getting pregnant and traveling quite a bit, it proved difficult to stay a vegan. Now that the baby isn't a baby anymore, I'm back to being vegan-ish for now; meaning, I enjoy a vegan-lifestyle most of the time with the occasional piece of cheese or chicken to make a smooth transition. My veganism is for a number of reasons: some moral, some environmental, some health.

So back to yesterday. The person at the register said he was confused seeing a bunch of vegan items and then some kefir and a roasted chicken. I told him that I'm the vegan in the house but it is difficult for me to have my son be vegan, especially at 18 months. That really seemed to upset my friend at the register. Babies and toddlers have sensitive stomachs and are allergy-prone so giving too much soy or nuts can be harmful and isn't advised, I explained. He said to feed them beans; I responded that clearly he has never been around babies because that's way too much fiber to give a kid daily! I also told him that while adults don't need all that calcium or protein, growing kids do but that frankly, my kid does drink milk and kefir but rarely eats meat and can almost be considered a vegetarian. And he just kept shaking his head. The person bagging the groceries said that she completely understood where I was coming from so that made me feel better.

In thinking about yoga and diets, it does seem being a vegetarian or vegan is most appropriate. Meat is heavy to digest. This means that a lot of blood moves to your stomach to help you digest meat. The more meat, the longer it takes and the more blood. This is why after a large steak dinner, you might feel super tired and need a nap. This makes the cycle worse, slowing down that metabolism even more. The irony is, if food is meant to give us energy, why are we eating to the point where we have to take naps? Keeping this in mind, we know we can at the very least, reduce our portions of meat so we don't feel weighed down. I love reading Michael Pollan books for more of this logic: Eat food. Not too much. Mostly vegetables.

In thinking about working out and yoga in particular, if you eat too much or anything large directly before class, the blood is still helping your stomach while you are trying to get it to focus on your muscles during each posture. And imagine if you are doing an inversion, such as downward dog, trying to focus on your core and digestion. What confusion!

So wondering what you can eat to give you energy before yoga? Try some fruit, veggies, grains...

See you soon!

The Heat!!

This is Vielka from Ayuh. As many of you know, I do much of the logistics at the studio. Brian, as the director, creates the overall feel of the studio. Brian has, in the past, posted a commentary about the heat. So I thought it appropriate that I do the same, from my position, especially now that we are coming on a year and getting ready for summer.

A number of people ask me if yoga can provide a good workout, a good sweat. And I always tell them, absolutely! I am a former college track & field athlete and enjoy lifting heavy weights so I find Power Yoga to be my yoga of choice. And I don't think I would get that intense workout, that parallels an hour on the track, if it were not for the heat.

But like many of you, I also like a more meditative practice on occasion. Taking Hatha Yoga or Gentle Yoga quiets it all down for me...and neither class is heated!

We wanted to create something at Ayuh Yoga where people of all different backgrounds and abilities could find something and participate in that something regularly. So there is something for the quiet folks, active folks, and folks who like the heat extra hot!

But with any start-up business, we are not always able to accommodate all requests as quickly as one may like. And heating a studio of our size to the temperature needed while keeping costs low to our clients requires quite a bit of scheduling savvy especially with Bay Area schizophrenic weather. So on an unseasonably cold day, we might have to start heating up the room from the day before; on a hot day, perhaps just an hour before. And we have certainly floundered along the way. Our apologies for that.

I will say that when I am moving into Warrior II, making sure my gaze is correct, moving with my breath, engaging my legs and arms while positioning my toe at the correct angle, I don't often times think about the temperature of the room on top of all of that. I just know that at whichever temperature, I am definitely getting my yoga on.

Best, Vielka